What is a Tabata?
-High-intensity interval training, which consists of eight rounds of a movement at ultra-high-intensity in a specific 20-seconds-on, 10-seconds-off interval.

The benefits that come from this is great. It not only allows you to burn more calories during your workout, it also increases your afterburn, the calories you burn after you exercise as your body resets back to normal.

This very advanced workout involves pushing you to that breathless place where you have to dig deep to find the will to keep going.

Lots of PRs on the row yesterday, I guess you guys are getting faster.

Today we are going to start off with getting our shoulders stronger. Strict shoulder press is the foundation of the other pressing movements; push press and jerk. If we are unable to have a solid strict press then our other presses will not be at their full potential. Keep that belly braced down, squeeze your knees and butt and drive that bar straight up.

In the WOD today, we have some movements that go hand in hand, the box jump and double under. They both require the same timing and muscles used. If we want to get our double unders better then one way to do that is rebounding box jumps. If we have the ability to do rebounding box jumps then we have the ability to do double unders. For today we should focus on rebounding box jumps, even if it means having to go down to just some plates instead of doing the WOD Rx.

One of the secrets to improving pull-up performance is to practice different variations and to practice them frequently. Weighted pull-ups are one of those variations. While not everyone’s pulling capacity will allow for adding weight, today will still be a great opportunity for developing strength through its full range of motion.

Apart from helping you do bigger sets of pull-ups in a high-intensity WOD — which these heavy sets are sure to do — there’s no better exercise for developing your lats (those big “wing” muscles right beneath your armpits that wrap around your mid-back) than the pull-up. Why is it important to build your lats? Because they play an important role in spinal stabilization, and strengthening them can lead to higher numbers in all of your major lifts (squat, deadlift, presses, clean, snatch… you name it!) I don’t know about you guys but I’m always eager to make lifting gains!

We’ll cap the day off with a max effort 1000m row. This should be a sprint. Your body will use an anaerobic “engine” for a large portion of this rowing effort, which means that you’ll be burning calories and improving your lean body mass for hours after you are done. Give it your all for a short period of time and the benefits will be long-lasting.